Hydration

To keep children in shape for sports, it is extremely important for them to stay hydrated by drinking plenty of fluids. Dehydration occurs when a body loses more water than it takes in (sweating). When children don’t drink enough water while playing sports, they could be at risk for dehydration, heat exhaustion or even heatstroke. 

Take regular breaks: 

- Make sure all players has a water bottle for both practice and game day. 
- Make sure all players drink fluids. (Ideally this is 30 minutes before an activity and every 15 minutes thereafter). 
- Mandatory Water breaks. Actively encourage a child to drink water. Don’t wait for them to tell you they are thirsty. 

Symptoms and signs of dehydration: 

- Dehydration can vary in severity from mild to severe and potentially life threatening. There are 3 stages of dehydration: heat cramps, heat exhaustion and heatstroke. 
- Symptoms range from muscle cramping in the calves, back, arms or abdomen (heat cramps) to faintness or dizziness, nausea and rapid heartbeat (heat exhaustion) to collapse, emotional instability and very high body temperature (heatstroke). 

Respond appropriately: 

- If you suspect heatstroke, call 911 immediately and try to cool the child down. 
- Treat heatstroke victims right away by immersing them in cold water before the ambulance arrives. If immersion is not an option, soak the child with cold water from a shower, hose or soaking towel. 

Be safe, have fun & drink fluids!